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Visualization and Guided Imagery

Guided imagery and visualization are techniques used to help you imagine yourself being in a particular state. The recordings below are designed to help you visualize yourself relaxing or engaging in positive changes or actions. These exercises can help you reduce anxiety, improve self-confidence, or cope more effectively with difficult situations.

Although each recording varies in length, allow yourself 15-30 minutes to fully engage in the exercise. When you click a link, you can play the recording immediately if your browser is enabled to play Adobe Flash (.swf), or download the MP3 and MP4 files.

** Requires Adobe Flash,
or just download MP3 and MP4 files to your computer.

Relaxation and Guided Imagery

Guided Imagery is a technique used to induce relaxation and decrease stress and anxiety. The recordings below will allow you to visualize yourself in a peaceful scene. As you become absorbed in the scene you will deepen your state of relaxation.

Visualization for Special Topics

Guided visualization is a way to help you relax and visualize the process of successfully doing or dealing with something you find challenging. The recordings below can help you face your challenges calmly and confidently.

Helpful Links

  • The Anxiety and Phobia Workbook, 4th Ed., by Edmund J. Bourne
  • The Body Image Workbook:
    An Eight Step Program for Learning to Like you Looks, by Thomas Cash
  • The Mindfulness and Acceptance Workbook for Anxiety:
    A Guide to Breaking Free from Anxiety, Phobias and Worry Using Acceptance and Commitment Therapy, by John Forsyth and Georg Eifert
  • The Mindfulness and Acceptance Workbook for Depression:
    Using Acceptance and Commitment Therapy to Move Through Depression and Create a Life Worth Living, by Kirk Strosahl and Patricia Robinson
  • Performance Resource Press
  • Conquering Math Anxiety by Cynthia Arem
  • Union County College Academic Learning Centers
  • Mission College Math Learning Center
  • Rochester College Department of Speech
  • National Institute of Mental Health
Last updated: 05/31/2016 UTC
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